Yoga is often praised for its numerous health benefits, from reducing stress to improving flexibility. But did you know that practicing yoga for an extended period might actually lower your Basal Metabolic Rate (BMR)? According to recent research, individuals who practice yoga consistently for at least six months tend to have a 13% lower BMR compared to those who don’t engage in yoga (BMC Complement Med Ther, 2023).
What is BMR and Why Does It Matter?
BMR represents the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production. A higher BMR means you burn more calories naturally, while a lower BMR may make weight management more challenging.
How Does Yoga Impact BMR?
The study suggests that long-term yoga practice can reduce BMR, potentially due to its calming effects on the nervous system and its role in lowering arousal levels. Here’s how:
1. Activates the Parasympathetic Nervous System
Yoga promotes relaxation and stress reduction, shifting the body away from the fight-or-flight response and into a more energy-conserving state.
2. Reduces Muscle Mass Over Time
Unlike strength training, yoga doesn’t significantly build muscle mass, which plays a key role in maintaining a higher metabolism.
3. Lowers Overall Energy Expenditure
Meditative and controlled breathing techniques in yoga encourage efficiency in energy use, possibly leading to a slower metabolic rate.
Should You Worry About a Lower BMR?
While a reduced BMR might sound concerning, it doesn’t necessarily mean yoga is bad for metabolism. Instead, it suggests that yoga practitioners may require fewer calories to maintain their body weight due to improved metabolic efficiency. This can be beneficial for longevity and overall health.
Balancing Yoga with Metabolism-Boosting Activities
If you love yoga but want to keep your metabolism high, consider adding activities that promote muscle growth and calorie burn:
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Strength Training: Incorporating resistance exercises can help preserve or build lean muscle mass, supporting a higher BMR.
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Cardio Workouts: High-intensity workouts, such as running or cycling, can complement yoga’s effects by keeping your metabolism active.
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Breathing Exercises: Practices like resistance breathing or using devices like Opump can enhance oxygen efficiency and energy metabolism.
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High-Protein Diet: Consuming enough protein supports muscle retention and metabolic activity, preventing excessive metabolic slowdown.
Conclusion
Long-term yoga practice may lead to a lower BMR, but this isn’t necessarily a negative outcome. Instead, it reflects the body’s ability to function more efficiently with less energy. To maintain a balanced metabolism, consider combining yoga with strength and cardio workouts while being mindful of your overall energy expenditure.
Would you change your workout routine based on this research? Let us know in the comments!